Macro Calculator for Cutting and Bulking 🌎

Macro Targets by Bodyweight (Quick Reference)

These tables give the starting macro split most lifters use. Cutting assumes a 20% deficit off TDEE with protein at 1.0 g/lb and fat at 27% of calories; lean bulking assumes a 10% surplus with protein at 0.9 g/lb. Carbs fill whatever calories remain. Run your own numbers above for exact targets — these are the consensus starting points.

Cutting (20% deficit, 1.0 g/lb protein)

Lean Bulking (10% surplus, 0.9 g/lb protein)

The math behind every macro (protein = 4 kcal/g, carbs = 4 kcal/g, fat = 9 kcal/g):

1. Calories = TDEE × goal factor (cut 0.80, maintain 1.00, lean bulk 1.10).
2. Protein (g) = bodyweight (lb) × 0.7–1.0.
3. Fat (g) = (target calories × fat %) ÷ 9, never below ~0.3 g/lb.
4. Carbs (g) = (target calories − protein kcal − fat kcal) ÷ 4.

The Cutting Protocol: Macros for Fat Loss Without Losing Muscle

When you're in a caloric deficit, your body is in a catabolic state, and the single biggest factor protecting your hard-earned muscle is protein intake. Sports nutritionists working with physique athletes and natural bodybuilders settled on 1.0–1.2 g of protein per pound of bodyweight during a cut, which translates to roughly 2.2–2.6 g/kg. That's slightly above the ISSN Position Stand floor (1.6 g/kg) because a deficit erodes muscle protein synthesis and high protein offsets the breakdown.

Fat has a hard floor: 0.3–0.4 g per pound of bodyweight. Below that, you risk impairing testosterone production, menstrual function, and essential fatty acid availability. A 180-lb lifter should not dip below ~55 g of fat per day even in a deep cut. Carbohydrates fill the residual calories — they're the lever that keeps training intensity high, replenishes glycogen, and supports satiety with whole-food choices (rice, oats, potatoes, fruit).

The deficit magnitude depends on how lean you already are. 15–20% off TDEE works for the average lifter with 15%+ body fat; 20–25% is the aggressive end for short-duration mini-cuts. The target rate of loss is 0.5–1% of bodyweight per week — faster than that and you're shedding muscle along with fat. Many lifters add 1–2 refeed days per week at maintenance calories with higher carbs (200 g+ carbs, fat held low) to restore leptin, recharge glycogen, and rescue training performance. Skipping refeeds in a long cut is a common reason progress stalls in week 6.

The Bulking Protocol: Build Muscle, Not Waist

The lean-bulk consensus is a 5–15% calorie surplus — typically 250–500 kcal above maintenance — with a target rate of 0.25–0.5 lb gained per week (no more than 1% bodyweight per month for intermediates). Protein needs in a surplus actually drop slightly because muscle protein breakdown is suppressed; 0.8–1.0 g/lb (1.8–2.2 g/kg) is sufficient. Fat stays at the same 0.3–0.4 g/lb minimum, and carbohydrates become the primary surplus driver because they fuel training volume and maximize muscle protein synthesis when paired with resistance training.

The "dirty bulk" approach — eating 1,000+ kcal over maintenance to chase scale weight — is a holdover from the bro-era 1990s. Modern sports nutrition rejects it: research from Helms and the Renaissance Periodization team shows that for natural lifters, the ceiling on muscle accrual is roughly 1–2 lb per month for intermediates and slower for advanced lifters. Calories beyond that surplus go straight to body fat, which then requires a longer cut to remove.

The Recomp Protocol: Lose Fat, Gain Muscle Simultaneously

Body recomposition — losing fat and gaining muscle at the same time — is real but limited to specific populations. Per Eric Helms (Muscle and Strength Pyramid) and Alan Aragon's research review, recomp works for beginners (first 1–2 years of training), returning lifters after a layoff, overweight or obese individuals starting a program, and enhanced lifters. For everyone else, you'll get better results cycling through dedicated cut and bulk phases.

The recomp protocol is a slight deficit of ~10–15% below TDEE with high protein at 1.2 g/lb (2.6 g/kg), paired with progressive resistance training 3–5 days per week. Carbs and fat split the remaining calories with carbs typically favored on training days. Expect slow scale movement but visible composition changes over 12–16 weeks.

Meal Timing: Mostly Doesn't Matter

The ISSN 2017 Nutrient Timing Position Stand established that the "anabolic window" is far wider than the old 30-minute post-workout dogma — closer to 3–4 hours flexibility around training. Total daily protein and calories dominate; whether you eat your post-workout meal 15 minutes or 2 hours after lifting is irrelevant for most lifters. The exceptions: athletes training twice per day (refuel within 60 min) and lifters training fasted (eating soon after helps).

Worked Example — 180-lb Lifter Cutting from 2,500 → 2,000 kcal

A 180-lb male, TDEE 2,500 kcal, targeting a 20% deficit at 2,000 kcal:

Split: 180P / 60F / 185C. At 1 lb of loss per week, expect a 12-week cut to remove ~12 lb. Add a weekly refeed at 2,500 kcal with carbs bumped to ~280 g and fat dropped to 45 g.

Limitations and Adjustments